Base Builder Phase 1

This base builder phase 1 is a plan that you will need if you have taken some time off or are starting the season.

This is your first step to building your fitness. It is made so that you don't do huge amounts of work, but also challenge yourself.

This plan is based on a couple of different methods:

1. TSS2. Duration

I find that the majority of people looking to get back into fitness can only do a certain amount of time on the bike and also, their bodies can only handle so much 'stress' so the two go hand in hand.

It is important not to over do it too quickly as I have made this mistake many times and have gotten ill quite quickly from that mistake. We must not presume that we can do 100 miles immediately and must therefore take the correct steps to build our fitness correctly.

When you purchase this plan you will also be given links to help you with nutrition which will help guide you to making the correct choices when fuelling your body.

If you find that this phase is too easy, then move on to our Base Builder Phase 2 plan.

The only thing that we request from you before starting this plan is that you do an FTP test. Without knowing your FTP score then you can over do it or not do enough. FTP is a critical part of the plan and should not be avoided. If you need any help with the FTP, then please do contact me and I will help you out.

If you have any questions about our plans, please contact me on info@thecyclegym.co.uk

Enjoy!

Sample Day 1

1:00:00

49TSS

60 mins Online or Outdoor

This is a 60minute free ride. It can be commuting, a quick blast, a recovery ride, HIIT, whatever you fancy, just stick to the time limit as close as you can.

Sample Day 2

1:00:00

49TSS

60 mins Online or Outdoor

This is a 60minute free ride. It can be commuting, a quick blast, a recovery ride, HIIT, whatever you fancy, just stick to the time limit as close as you can.

Sample Day 3

24:00:00

Sample Day 4

0:56:00

51.1TSS

E3

This Workout is all about getting the body back into the habit of doing exercise. It is a great workout to come back to if you have been out for a little while or just as a hard recovery session!

You want to start the first half in an easy gear near the top of your gears on the back. The second half is about coming down to the middle gears and doing a light time trial effort. 3mins of work with 1 minute of rest.

We just decrease the recovery time in the second half to build endurance.

Try to hit 90rpm for the majority of these sets. If your legs go faster in the first half, then don't worry, but I want you to try and maintain between 90-100rpm but also maintain form. If you feel like you are getting dead spots, work on improving the ability to create a smooth pedal stroke without getting that jaggedness. Don't just go into a harder gear as this won't achieve what we are setting out to achieve.

Sample Day 5

24:00:00

Sample Day 7

1:30:00

84.4TSS

90 mins

This is a 90 minute free ride. It can be commuting, a quick blast, a recovery ride, HIIT, whatever you fancy, just stick to the time limit as close as you can.

Sample Day 8

0:56:00

51.5TSS

The Cycle Gym E3.2.2

This is a great workout to help build your endurance. You will ride continuously throughout but the work efforts are only 3 minutes each.

You will progress the effort by 10% after each 2 minute rest e.g. 70%, 80% etc. We only go up to 100% to make sure that you are settling in to your new FTP.

Maintain 90rpm throughout and check the cadence and gears in the description to the right.